Vitamin D contributes immensely to your overall well-being in many ways. Vitamin D comes in different forms and the ones important for humans are vitamin D2 and vitamin D3. Those who receive sufficient amounts of vitamin D can reap plenty of health benefits. Vitamin D plays a significant role in the development of healthy bones and teeth. It helps the body absorb calcium, which is essential to keep the bones strong. That is why vitamin D foods are often recommended to prevent early bone deterioration. Vitamin D is essential for optimal functioning of the immune system. It aids in calcification, thus regulating calcium levels in your blood. Recent studies have revealed that vitamin D protects our body from cancer, hypertension (high blood pressure) and autoimmune diseases. What does vitamin D do? Vitamin D's main function is to build healthy bones and teeth. It does this by working with two minerals: calcium and phosphorus. Vitamin D helps their absorption from our intestinal walls and maintains the correct level in our blood. This function is especially important for children, whose bone and tooth growth may become delayed or distorted if they do not get adequate amount of vitamin D. Another function of vitamin D is to release energy in the body; a lack of it can lead to sluggishness. Vitamin D may also help maintain healthy eyes and relieve conjunctivitis. How much vitamin D should I get daily? The Daily Value intake for vitamin D for an average adult (including pregnantor lactating women) is 600 IU (15 mcg). Because of the ability to absorb vitamin D from sunlight, you do not need to eat 600IU of the vitamin in food. You will get enough vitamin D everyday by just walking in the sun or spending a few minutes enjoying sunshine. If you live in high latitude areas like New York, Canada, Michigan, UK, and northern Europe, you should have vitamin D fortified foods. Vitamin D Food Sources Vitamin D is found naturally in a variety of foods. Consuming these foods is the best way to stay away from health problems that occur due to the deficiency of vitamin D. Intake of vitamin D rich foods will allow you to develop and grow the way you should. Below is a list of foods with vitamin D. Eggs, liver and milk are considered the best vitamin D rich foods. A glass of milk is not only beneficial for children but for adults too. This is because milk is packed with essential nutrients including vitamin D. A recent research has concluded that the key nutrient in milk, vitamin D, provides anti-aging benefits. Milk is considered to be the primary source of vitamin D and so must be a part of your diet. Fishes like mackerel, salmon and sardines contain a high amount of vitamin D Cod liver oil, halibut liver oil and shark liver oil are also good source of vitamin D. Other foods rich in vitamin D include cheese, cream, yogurt and margarine. Dairy products such as ice cream, also contain vitamin D. Although milk is rich in vitamin D, dairy products contain a low amount of vitamin D Breakfast cereals and corn flakes are also fortified with vitamin D Dark leafy vegetables and mashed potatoes contain vitamin D in smaller amounts. Vitamin D Deficiency Deficiency of vitamin D obstructs the absorption of calcium, which can severely affect the bones and the joints. A diet lacking in vitamin D can lead to a high risk of osteoporosis and joint pain. Calcium deficiency is often linked to a low intake of vitamin D. Vitamin D deficiency in children often causes rickets, a condition that causes skeletal deformities. People who frequently drink iced tea and soft drinks, generally suffer from vitamin D deficiency.